You're on Day 2 of the sodium load — keep pushing sodium and water hard today, exactly like yesterday. Tomorrow (Saturday) is when depletion starts and the whole picture shifts, so today is your last high-carb, high-sodium day before things get tighter. Everything below walks you through every day between now and stage.
This block is about tightening up conditioning, not cutting weight — you're not far off. Follow this exactly and don't adjust anything on your own between now and Saturday the 15th. If anything feels off, reach out to me before you change a single number.
| Phase | Carbs | Protein | Fat |
|---|---|---|---|
| TodayFri, Aug 7 | 175g | 220g | 40g |
| DepletionSat Aug 8 – Wed Aug 12 | 35g | 220g | 35g |
| Carb LoadThu Aug 13 – Fri Aug 14 | Progressive load — details below | 220g | 35g |
| Show DaySat Aug 15 | Cream of rice, half portion, cooked thick — morning only | ||
220g stays locked the entire way to stage, including depletion. It's the one number that never gets adjusted regardless of how any other day feels.
You've handled training through depletion well in past preps, so we're pushing this side harder than a typical taper — training this way through Tuesday actually helps the muscles you're training fill back out better once carbs come back Thursday. From Wednesday on, the priority flips to protecting recovery, not adding more.
| Day | Training |
|---|---|
| Today, Fri Aug 7 | Normal training — last full session before depletion changes things |
| Sat Aug 8 – Tue Aug 11 | Train daily, higher reps and shorter rest than usual — push this hard |
| Wed Aug 12 — Reset Day | No lifting — walking and stretching only. This resets your hormones and gets you ready to respond well to the carb load |
| Thu Aug 13 | Short, light morning session only — 15–20 min, no heavy loads |
| Fri Aug 14 | Rest — no training. Posing practice only |
| Sat Aug 15 | Light pump work backstage only, right before you go on |
Go hard Saturday through Tuesday — that's where the work actually pays off. Wednesday is a full reset, not just a lighter day — no lifting at all, just walking and stretching. Being sore or inflamed this close to stage can show up on stage as puffiness, which works against everything else we're doing this week. Stick to movements you already know well through Tuesday — nothing new this late. If anything feels off at any point, reach out to me before you push through it.
If you have access to a massage chair or hydro bed, these two days are when to actually use them — the extra blood flow helps push the carbs you're loading into your muscles more effectively. Not useful during depletion, since there's nothing to move in yet.
| Day | Timing |
|---|---|
| Thu Aug 13 | 15–20 min mid-morning after training and your first carb meal. Optional second session early evening |
| Fri Aug 14 | 15–20 min, late morning only — nothing past early afternoon |
Cut this off by early afternoon Friday. Anything too close to stepping on stage can cause the same puffy look we're working all week to avoid. This one's optional — skip it entirely if it's not easily available, it's a bonus, not a requirement.
| Date | Phase | Sodium | Water |
|---|---|---|---|
| Fri Aug 7 | Sodium Load — Day 2 | 6,000–8,000mg | 2–2.5 gal |
| Sat Aug 8 | Depletion Day 1 | 2,500–3,000mg | 2–2.5 gal (hold) |
| Sun Aug 9 | Depletion Day 2 | 2,500–3,000mg | 1.75–2 gal |
| Mon Aug 10 | Depletion Day 3 | 1,500–2,000mg | 1.25–1.5 gal |
| Tue Aug 11 | Depletion Day 4 | 1,500–2,000mg | 1–1.25 gal |
| Wed Aug 12 | Depletion Day 5 — Checkpoint | Under 1,500mg | 64–80oz |
| Thu Aug 13 | Carb Load Begins | 2,000–2,500mg | 48–64oz |
| Fri Aug 14 | Carb Load Day 2 — Final Taper | 1,500–2,000mg | 20–32oz, cut off by evening |
| Sat Aug 15 | Show Day | 2oz sip with breakfast only — nothing after until I see you. Full detail below. | |
Dropping it in three stages — Saturday, Monday, Wednesday — keeps your body actively flushing water the whole week instead of just once early on. Trust the process even if you feel a little flat mid-week; that's expected and it's part of why this works.
These run alongside your regular meals during depletion only — none of them continue once the carb load starts Thursday.
| Date | Asparagus | Vitamin C | Dandelion Tea | Xpel |
|---|---|---|---|---|
| Sat Aug 8 | 1–2 servings | 1,000mg AM | 1 cup, AM | 2 doses, AM/PM |
| Sun Aug 9 | 1–2 servings | 1,000mg AM | 1 cup, AM | 2 doses, AM/PM |
| Mon Aug 10 | 1–2 servings | 1,000mg AM | 1 cup, AM/midday | 2 doses, AM/PM |
| Tue Aug 11 | 1–2 servings | 1,000mg AM | 1 cup, AM/midday | 2 doses, AM/PM |
| Wed Aug 12 | 1–2 servings — last day | 1,000mg AM — last day | 1 cup, AM — last day | 2 doses, AM/PM — last day |
| Thu Aug 13 – Sat Aug 15 | None of the four — clean carb load and show-day protocol only | |||
Two Xpel doses a day is the plan, but if you notice excessive flatness, cramping, or anything that feels like you're holding water instead of losing it, reach out to me right away — we may pull back to one dose. Don't adjust this on your own.
Carb load begins — dry sources: rice cakes, jasmine rice, bread. Water comes up to 48–64oz, sodium comes back up to 2,000–2,500mg. Send me a photo Thursday night so we can check in on how you're looking.
Final carb load day. Water pulls down to 20–32oz, cut off by evening. Sodium down to 1,500–2,000mg. Send me a morning photo and a night/backstage photo — this is the day where small adjustments still matter, so stay reachable.
Thursday night, Friday morning, and Friday night — send a photo each time. Depending on how you look, we may adjust Friday's carb amount or water slightly. Don't guess on this yourself — reach out to me and I'll make the call.
Cream of rice is a fast-digesting carb — it fills the muscle out without sitting heavy or taking hours to process. The jelly and peanut butter add a small hit of sugar and fat on top, which helps fullness and skin tightness without changing the water picture. Cooking it thick with minimal water matters just as much as the ingredients — every extra ounce of water in the food is still water, and the whole point of the last few days was getting that number down. The same logic is why nothing else gets sipped after this: one small planned intake you can control beats guessing at "just a little water" throughout the morning.